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Porn Is Destroying Your Kitesurfing

Well I never thought I’d find myself writing that title, but the simple fact is yes, porn is destroying your kitesurfing in more ways than you can imagine.

Before we go in how, I need to talk about dopamine…or the molecule of more.

Dopamine is the molecule which in many ways makes life worth living. It’s that buzz we get when we experience something new. It drives us towards novelty and growth…to seek more in life 

Now the dopamine system is designed to trigger occasionally when you do something really awesome (as its highly addictive). It’s primary job is to give you the motivation to keep moving. 

In ancestral terms, it rewards you when you getup off your ass and go find a new cave, or a new herd of antelope to hunt, or a new mate. In modern terms it’s what gives you the buzz when you go kiting, surfing or snowboarding and just makes you want more. 

Porn is destroying your kitesurfing

Ok so what does this have to do with porn?

Well dopamine is also responsible for driving us to seek sexual partners. Once we find one and actually do the deed we get a dopamine reward to ensure we want to repeat this activity. As it’s obviously advantageous to the propagation of the species that we do more of it!

When you watch porn you get the same dopamine response as you do when you have sex. The brain literally thinks you’re having sex with the person on the screen. 

The problem with porn is that you’re only a click away from watching a different person having sex. So in one porn watching session your brain thinks it’s having sex with a load of different  people. And rewards you with a dopamine hit for each different one.

This totally overrides the brains natural safety system, as I doubt there’s many people in the world who have had real sex with 20+ people in 30 mins, and floods the brain with dopamine. (Which also changes the structure of your brain to make it more addicted to dopamine)

This much dopamine causes the dopamine receptors to de-sensitise. So now it takes more and more stimulation (dopamine) to provoke the same response. Not just in porn but in life in general. How do you get more stimulation? 

More novelty…

So now the next time you sit down in front of your computer tissues in hand, rather than just watching normal porn videos you have to seek more novelty to get off. This escalates and escalates and before you know it you’re watching someone getting off with a donkey. Despite the fact that you have zero interest in real life donkeys.

Now this desensitisation of your dopamine receptors means nothing in life excites you anymore. Unless it releases a huge amount of dopamine…

This puts you into a state where you are totally apathetic about EVERYTHING and literally don’t want to do anything. You have no energy and no lust for life, it literally sucks the juice out of life for you (open intended!). As nothing now gives you that dopamine high.

What’s this got to do with kitesurfing? 

Well most kitesurfers are by default dopamine junkies. It’s why we’ve chosen kitesurfing as a sport in the first place as it releases a tonne of Dopamine every time we hit the water. This tends to mean we seek dopamine in many other aspects of life. Which leaves us particularly vulnerable to porn addiction and it’s massive dopamine highs.

Secondly, despite the fact that kitesurfing triggers a release of dopamine, it doesn’t come anywhere near to the dopamine rush of having sex with 20+ people in 30 mins. So if your receptors have been dulled by a lot of porn use you simply stop getting any sort of rush when you do strap on your board. 

No buzz = No motivation.

So you stop doing it or certainly don’t do it with anywhere near the amount of passion and drive as you should be.

So if you’re struggling to find the motivation you once had maybe ask yourself some tough questions. The good news is simply by giving up you can ofter see a reversal of these symptoms in a few weeks or months. Leaving you suddenly wondering where all this energy and lust for life came from.

If you want to discover more secrets of peak performance especially for those of you who are hitting or past the BIG 40 grab a free copy of my latest book here >>

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Gaining Muscle After 40 – Without Getting Injured

Gaining muscle after 40

When talking about gaining muscle after 40  I could talk about  a condition called sarcopenia. Which is responsible for the shrinking of muscle tissue and an overall decrease in strength and stamina.  

I could talk about falling metabolic rates and hormone changes as we age. Or a host of other things.

And the truth is all that stuff matters…

But the real reason IMHO, the real reason it’s difficult to build muscle after 40 is…

Most of us stop doing it!

Stick with me, I’m going somewhere here.

gaining muscle after 40

By 40 most of us live fairly sedentary lives simply because we have more stuff going on. Families, jobs, mortgages etc, so we move less in general.

Then when we do hit the gym to make up for this sedentary life, (which we know is bad for us) we hit it hard.

We’re terrified of losing muscle and know we’re now in that age bracket where we lose it naturally. So we beast it, hard.

Often our workouts haven’t changed since we were 20.

This approach inevitably leads to injury. Injury which then stops us working out entirely for a period of time. A period of time in which we are losing muscle mass.

Once we’re back up and running we either go even harder to make up for lost time (resulting in more probability of re injury and the cycle continuing) or we get disheartened at how much we’ve lost and simply give up…

It doesn’t have to be like this and is, in reality, much easier and much less effort.

Your muscles work on a use it or lose it principle…

As you become more sedentary your body literally says, “look maintaining these muscles is a huge metabolic cost, it means I’ve got to take in a lot more calories every day just to keep them, so as we’re not using then we obviously don’t need them. I’ll just get rid of them and save myself some work.”

Now I’ve written an entire book about how you can prevent this from happening and build muscle easily after 40 without getting injured. Which you can grab here >>

But to get started it’s really as simple as reminding your body that it needs the muscle by using it on a regular basis. 

Ok, still really obvious Sam…

An easy way of doing this, every few hours go and do 10 press up, 10 squats, 10 lunges…something simple and certainly not anything which is really pushing you, risking injury or long recovery periods (you should not ache the next day from this). 

All we’re trying to do is signal to your body, “look I need these muscles so keep hold of them.”

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Recover From Exercise MUCH Faster After 40

Recover from kitesurfing

Recover from exercise faster, even when you’re over 40, so you can go all day…and then do it again and again and again.

“Leave me alone…just 5 minutes more…” he groaned from under the sheets.

I couldn’t believe it, this was the same man who just 2 days ago had been dragging me down to the beach at 8am. 8am when there was absolutely NO wind and no forecast of wind for another 5 hours, but he wanted to be there anyway, “just in case.”  

Today at 11 am it was windy and I couldn’t get him out of bed!

It was something we’d see all the time on our camps…

People would have worked their ass off, blown a load of cash and been looking forward to kitesurfing their ass off for the last few months.

They’d rock up at the beach like a kid in a sweet shop, take in all the sunkist bodies, the kites in the sky, the wind gently teasing them…

They’d rig up in seconds…often getting their wetsuit on backwards in their haste.

Fast forward 3 days…

That same person was now having to be dragged out of bed in the morning…when we told them it was windy a kind of terror crossed their face.

When we finally got to the beach they’d take ages to rig up, have forgotten 100 things in the car, need to buy water and a sandwich before they started. Once they finally did hit the water they’d be back and sunbathing in 30 mins…

What caused this incredible turn around in their attitude?

Recover from exercise faster


Exercise causes stress on the body and time and time again we’d see our clients bodies were simply unable to to bounce back from that stress.


People tend to split exercise preparation, exercise and then recovery into separate and distinct activities…

BUT…effective recovery starts way before we ever hit the water.

Think of your ability to deal with stress as a cup.

The bigger the cup the more ability you have to tolerate stress. The faster you can drain liquid form the cup the quicker you can recover from stress and the more liquid you have in the cup the more stressed you are.

Now exercise is a stress…so when you’re exercsing you’re actually adding liquid to the cup.

So if you can ensure, before you even hit the water, your cup is the size of a trophy and as empty of liquid as it can be,  whilst having great systems in place to empty liquid out when it accumulates. You’re going to do a lot better on your next kitesurfing holiday.

Here’s the key…it takes time to set these things in place…you cannot increase the size of the cup overnight,..or empty the cup in a few hours. So by the time you rock up on your next activity holiday, if you don’t already have them in place…it’s too late!

So we want to be doing things ALL THE TIME which increase the cup and drain liquid out of it effectively.

What Are Those Things?

Well I’m sure you’ve heard them before…

  • Low inflammatory, high nutrient diet
  • Young muscles which can receive oxygen and remove waste
  • Great sleep
  • Cold water
  • Fasting
  • Systemic enzymes
  • Hydrate
  • Omega 3 fatty acids
  • Collagen
  • Daylight
  • Movement

Really we’re talking about one thing, I call it the Secret Sauce:

Low stress: So in addition to all the above whatever works for you to lower your general stress levels, for some that might be meditation, it might be a walk on the beach, it might be laughing lots, it might be getting hugs. 


For a lot of the high driver types, their chosen form of stress relief is exercise…exercise which (in the short term at least) adds more liquid to their cup! 

So you need to find something which de stresses you which isn’t exercise!

Now exercise is without a doubt one of the best de stressors there it, but it’s also placing more stress on your body and forcing it to recover even more…

This is why super stressed CEO’s, who’s only stress release is to go to the gym, end up digging themselves in to a hole they just can’t CLIMB OUT OF…

It’s important we don’t focus on recovery as a separate activity, distinct from the pre exercise preparation and the exercise itself. Why? Because after exercise, after we’ve been kiting for 3 hours straight, there’s actually not a lot can do (at least if we don’t want to spend lots of money or need fancy equipment)

What We Can Do:

  • Compression garments
  • Magnesium
  • Hot/Cold (there’s a reason athletes spend so long in the jacuzzi)
  • Massage
  • Red light
  • Branch Chain Amino Acids (BCAA’s)
  • L-Glutamine
  • Ashwagandha

But to be honest even if you’re doing all these things but don’t do the PRE work…you won’t notice a huge difference…

Recovery is a lifestyle…its about prepping your body to perform at its best so it can recover at its best…consistently.

I go into this deep in my latest book, “Post 40 Secrets.” Your underground playbook for performing like you’re 20 when you’re 40, 50 or 60+. Grab your FREE copy here >>

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Staying Fit After 40 – The Big Secret

Staying Fit After 40

Staying fit after 40 has nothing to do with a specific way of eating or training. There are endless theories and strategies that different people follow.

It has nothing to do with genetics. Your body needs at least 3 years to show anything close to its genetic potential. The truth is, you have absolutely no idea what your body is capable of until you give it a chance to show you.

It’s something much more fundamental than those things. Those are surface level. Training and nutritional strategies are what I like to call methods.

If you want to truly get results AND maintain them, you need something better than methods…

You need principles.

Staying Fit After 40

Principles are the underlying knowledge and rational behind the methods.

When you understand the principles, you’re able to create your own methods.

An example…

You just got home from a long day at work and look in the refrigerator to see a leftover slice of cake. It looks enticing, but you know it’s bad for you. You know the method: don’t eat cake.

But you don’t know the principle. You don’t really know exactly why it’s bad, just that it is. So now it’s down to your discipline. Except that you’re faced with situations like this almost daily, and discipline isn’t all-powerful.

Now let’s introduce the principle.

The sugar in the cake digests very quickly and spikes your blood sugar (glucose) levels. When this happens, your body releases Insulin, a hormone that triggers your cells to open and absorb the glucose. This is either to be stored for later in a form called glycogen or to be metabolised in the cell and used for energy immediately.

But this isn’t the only thing that Insulin does. It also makes you more prone to fat storage, so now all the fat in that cake is immediately making its way into your fat cells.

And, if you expose your cells to too much Insulin (cough, cough, people who drink pop all the time), they build a tolerance. This is called Insulin Resistance and ultimately leads to Type II Diabetes.

So now that you know this, does that slice of cake look quite as appealing?

I’m guessing you’ll choose to pass next time you’re in this predicament.

And now you see why understanding the principles behind the methods is the key to making better choices.

Because at the end of the day, the only thing standing between you and your goals is your choices.

If you want to discover more principles like this…

…and a load of the uncommon sense behind health and fitness I’m running a 5 day training (for free!).

Aimed specifically at externe sports enthusiasts over 40 it’ll give you the Principles to improve your health, your fitness and your overall performance massively in just 5 days. 

First up I give you the Principles in a 30 minute training and then help you develop the Methods which will work for you and get results fast.

(Last time I ran this the average result participants got was losing 2 kilos of fat and gaining a kilo of muscle in just 5 days!)

It starts soon and you can join me here >> 



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Improving Performance After 40 – ONLY One Variable Matters

Improve Kitesurf

Improving Performance After 40 In One Simple Step.

“It doesn’t matter!” I practically screamed at him.

For 3 days now I’d been bombarded with an endless barrage of questions…

Where should I be pointing the board? Where exactly should my hands be? Is my hip position correct? Does my bum look big in this wetsuit…?

Well ok not so much the last (it did) but you get the picture…

On the 3rd day I couldn’t take it any longer and my normal calm and smiling persona was replaced momentarily by the rage monster.

Improving Performance

But I stand by my answer…

My student at the time was obsessed with the technical know how, the minute details of kitesurfing. The exact angles and amount of force to be applied each and every situation.

And it’s perfectly normal, very often we try to conquer a skill like kitesurfing with knowledge.

Interestingly the most effective way I’ve EVER found of teaching, is to cut away as much of the technical stuff as possible. To instead allow students to be present in their bodies. To have an image of what they are trying to achieve, enable them to feel what actually doing it would feel like and then forget about the technical stuff, the how, and let their body do it’s stuff.


Effective…Unbelievably so.

I’d give them a VERY basic idea often just a few words of minimal explanation. Then point out someone who was doing it right and ask them to feel what it would feel like if they were doing what that person was doing.  

If they couldn’t get it, I’d often actually put them in the position so they could. 

Having done this I’d send them out and tell them to sing their favourite song at the top of their voice with an idiot grin plastered on their face. Or some other exercise designed to force them to focus on ANYTHING except what it was they were doing.

The Result? 

They flew!

The obvious extension of this for me is the idea that coaching isn’t about how much technical information I can give someone. It’s about creating an environment where they feel comfortable enough to forget all that knowledge, relax back into their body and allow their body to take over.

Still not convinced?

Think about when you’re riding a wave and really in flow. Are you thinking about the technical details of what you’re doing? 


Are you fully in the moment, in flow, just doing it, effortlessly?


Look, even if technical information did work, I couldn’t tell you exactly what to do. As a very simple example, your arms are a different length to mine, you have a different range of flexibility in your hips. So the technical information I would need to give you each time would be subtly different. Way too subtle for my brain to process.

Look at you will at the golf swing. The amount of words which has been written about The Perfect Golf Swing could fill 1000 libraries. Yet when you analyse the swings of 2 different golfers  they are often TOTALLY different. Even if physically the golfers themselves appear pretty similar.

It’s not about the technical knowledge it’s about doing what works for YOUR body.

In short most people focus on the software…the detailed technical how.

Where they should be looking at the hardware.

If you can make this hardware faster, stronger and more resistant to injury, give it more stamina and faster recovery, if you can do all that…

Then you can’t help but improve in everything you do.

If you’re looking to upgrade your hardware join me in our FREE group here >>

(it’s not on Facebook! 😉)

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Become MUCH More Resistant To Injury After 40

kitesurf fitness

I have a mate (let’s call him Dave), at 30 Dave was an amazing kitesurfer, highly resistant to injury and the fittest person I knew.

Now 45, he’s given up kitesurfing, rarely leaves the sofa and has pretty much stop doing ANY sport…and it could have all have been easily avoided.

At about 35 Dave tripped over a paving flag in the street and damaged his knee….nothing major, certainly nothing worth getting looked at (or so he thought at the time). But it meant that every time he went kiting his knee caused him pain.

As a result he didn’t push himself as hard on the water, didn’t improve as much, didn’t enjoy it as much and inevitably did less and less. 

As he did less his fitness declined, to the point where he struggled to last more than an hour on the water. He started putting on weight which made the whole process just that little bit harder…

Until eventually he gave up all together and rather than going kiting, he contented himself watching others do it on YouTube.

All Because Of A Stupid Knee Injury

Which could have been easily dealt with.

However injuries like this are the main reason I see people after 40 giving up, not just kitesurfing, but many of the things they love.

So for me the most important thing we can do to keep on enjoying our kitesurfing and other sports as we pass 40, 50, 60 and beyond, is to become more resistant to injury and heal faster when we are injured.

become more resistant to injury


Well the problem is as we age our muscles get old with us…BUT when I say old what I really mean is damaged. 

Muscle fibres are supposed to run straight through the muscle.

All that sitting around we’ve been doing at work, those niggling injuries we picked up in our teens, the fact the we’ve been exercising in a way not designed for longevity of performance

Leads to those fibres becoming entangled into knots like spaghetti junction.

These knots, pull the muscle tighter, making it denser, whilst at the same time forming a weak point. So when we twist in a weird way or receive an impact they break rather than absorb the impact.

This is the main reason why a child of 5 can go from sitting around playing computer games all day to a full on sprint at the drop of the hat. Whereas most 40 + year olds doing the same would pull up in agony after 10 meters.

The Great News?

We can get rid of these knots and so youth our muscles fairly easily.

How have we got to a point where the very exercise we are doing is causing such damage to our muscles?

The main problem I see is that there is a contradiction right at the heart of the hearth and fitness industry…and it really costs us once we pass 40 unless we do something about it.

You see most exercise science is based on the study of elite athletes. Following the ethos “if it works for Usain Bolt, it’ll work for me.”

But what isn’t taken into account is that most of these athletes are looking to be the absolute best they can be right now. They want to win the gold medal this year, they want to make the team this week.

No one’s really looking at how to ensure they still make the team in 10 – 20 years time. 

At the heart of this problem is …


This is the idea that the only way to get fit is to do more exercise at a higher intensity, for longer.


Of course it does, otherwise it wouldn’t be what every single personal Trainer out there is teaching…the problem?

It causes a huge amount of strain on the body, strain which comes back to haunt as as we pass 30/35.

The Solution?

We need to change the way we work out to focus less on immediate gains and more on long term fitness.

I’ve written an entire book about how to do this, complete with workouts which you can download and it’s all FREE!

Post 40 Secrets

You can grab a copy here >>


The other issue I see cropping up time and time again is our obsession with stretching.

Now before all you yoga people get upset and stop reading let me explain.

Imagine you have a piece of string and you stretch it…all good, the line stretches as it’s designed to. Now put a knot in it and stretch it again. Now you’ve made the line shorter by putting the knot in it and as you stretched it you’ve pulled the knot tighter. 

This is similar to what happens in your muscles if you do yoga with knotted muscles (which practically all of us over 15 do!).

So yoga is great (as long as you don’t take it to far and become over flexible which causes its own problems)  but needs to be done after we’ve removed all the knots from our muscles.

How Do We Do This?

Well the gold standard in this is something called Pliability…championed by Tom Brady. It’s a deep tissue, targeted massage where the person being massaged plays an active part in the massage by tensing and relaxing the muscles as they are being manipulated.

For those of us who can’t afford a personal masseuse, vibrating rollers and vibrating spikes balls do a similar if not quite so effective job. Especially if we expedite the process by tensing and relaxing our muscles while performing the massage.

Do this before and after exercise and you’ll soon see your knots unravelling, your muscles youthing and your resistance to injury flying through the roof.

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Reduce Stress After 40 (Without Meditating)

Let me tell you how I really failed to reduce stress, in a pretty spectacular way!

I’d been working my balls off for a few weeks now…

I loved the feeling of adrenaline everyday as I smashed off my to do list…

The 4 hours of sleep a night before my eyes popped open and I was up and off again…not so much.

However I was smashing through my To DO list every day (and each day doing a few things that weren’t on there just to keep myself entertained).

I mean what’s not to like about those levels of productivity?

This was back in the days before my adrenals gave up, when I thought I was just a high performance human…

How little I knew.

About the time I was talking to a friend who expressed concern at my hectic schedule…

“Maybe you should just slow down a bit, breath, maybe try a bit of meditation…you seem really stressed…”

Immediately I felt my blood rise…what the hell did she know? Fucking mediation! I mean what the hell?

She wasn’t a bio hacker, a performance coach like me, she didn’t do the 100’s of little things I did every day to ensure I could do all this…I knew exactly was I was doing and I was going to prove it to her…


I yelled at her…slammed down my coffee cup (the 6h of the day) and stormed out to smash some more tasks off my to do list.

Every week in our online community I take one the questions asked there and go into more detail in answering it…

This week Jeff asked, “How do I reduce stress…I already meditate and do breath work but find, when I actually do it, it just doesn’t take the edge there anything else I can be doing?”

Before I answer this we have to understand what stress is. Stress is when or body goes into fight or flight…it’s that simple.

reduce stress

Now whenever I look at the body I tend to break it down into Hardware and Software…

  • Hardware is our meat
  • Software are the processes which run on the meat (thought patterns, behaviours etc)

Fight or flight response is the most hardwired response in our biology, we share it with lizards and it hasn’t changed in millions of years.

The Problem?

Most people see it ONLY as a mental thing, a software thing…

  • Your boss shouts at you
  • You get cut up in traffic
  • You can’t pay the rent this month

Because it’s a software problem most solutions to reduce stress and anxiety focus on software cures…meditation, breathing, do something relaxing, trying to control the processes.

The problem with software solutions?

You have to think about them…

Now I don’t know about you but when I’m super stressed and someone comes and tells me meditate I’m as likely to explode as I am to actually listen to their advice!

Reprogramming your software also takes a lot of effort. Just like in real life, programming software is a hard and long task, taking many, many man hours and changing our thought patterns is often the same.

However stress isn’t just a software problem, many other things place stress on the Hardware:

  • Noise
  • Junk light
  • Crappy diet
  • Not enough or too much exercise
  • Parasites or viruses (!)
  • Lack of laughter and human contact
  • Toxins
  • Parabens in beauty products
  • Pesticides
  • Plastics

The list goes on and on.

And the body only has one response to stress…

Fight or flight.

Now just like a computer if we upgrade the hardware…put a faster CPU in, we can run the software much faster…allowing much more bandwidth for other programs to run concurrently. Its also a much quicker operation and once it’s done its done.

So if I’m dealing with someone who wants to reduce stress or anxiety…the first place I start is with the biological causes of stress. The hardware.

By reducing stress on the the underlying hardware we can give a person much more resilience as we reduce the amount of baseline stress the body is under on a minute by minute basis.

Think of your ability to tolerate stress as a cup.

If you were totally stress free the cup would be empty. 

Each time your boss shouts at you, or you get cut up in traffic, or you eat a food which doesn’t agree with you, or you sit in front of a computer for hours…in short each time you force your body to do something which causes it to work harder than it wants to… little bit of liquid gets added to the cup.

Now the body has its own system for emptying the cup…but as we add more and more liquid to the cup this system struggles to clear the liquid fast enough.

Think of the remaining empty part of the cup as your resilience to stress….it’s how much more stress you can take before things start to go wrong. Once the cup overflows you start to have real problems.

By improving the hardware we increase the size of the cup whilst also increasing the efficiency of the system which empties it.

But the real advantage of treating hardware is that rather than requiring thought to implement like. A software solution, upgrading hardware often only requires a simple lifestyle shift to reduce the stress the body is coming under. 

And when the shift is made it’s there for life.

For example, a starting point for dealing with stress might be to look at what deodorant the person uses.

Bear with me I’ve not gone mad!

Most deodorants contain a shit load of chemicals which forces the liver to work harder to detox them…in other words they place it under stress.

So by simply changing the deodorant person uses to one what actually helps the body we can immediately lessen the amount the stress the body is under. Doing this requires no more thought than remembering to pick up the right deodorant next time you’re at the shops…no fancy techniques, no mind games.

Now am I trying to say that you can cure someone suffering from being stressed out and anxious by changing their deodorant 


Stress and anxiety is a death by 100 cuts, of which deodorant is just one small cut…but if we can make enough small shifts, eliminate enough of these cuts we can eliminate stress with out ever needing to meditate…

But what you’ll find is as you start to reduce stress on the Hardware you have much more bandwidth for software solutions such as meditation, breath work and mind games.

Interested to learn more?

I’ve written en entire book about how to improve your performance after 40 and start your journey to reverse the natural mental & physical decline…click here to grab your FREE copy >>

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Biohacking – What To Measure (And How To Improve) After 40


I’d been biohacking my heart for a few weeks now…

  • I loved the fact my Heart Rate was that of an Olympic athlete
  • I hated the fact my Heart Rate Variability was in the lowest 2% of the population

(Plus I now knew exactly when to work out..I mean that’s awesome)

This was back when I was approaching the BIG 4. 0. and I’d just decided to take my life by the balls and not go gentle into that good night…

But I still found myself dangerously close to the “letting it all go and just accepting I was getting old” stage…

So I finally asked my trainer…

“Hey um, Carlos…listen, I’ve been thinking about doing an Ironman…what do you think?”

First he laughed (not ideal) and then he said…

“Oh, you were serious!?”

And then I started crying…

The End.


Well not quite…

Finally after a lot of convincing (and even more eye rolling) he actually believed I was serious.

He told me, “Look if you’re serious about this we have a lot of work to do, but we need to start tracking certain things.”

We need to track so we know what’s working and what’s not, so we can make the absolute best use of our time and not waste time doing things which don’t work.”

He gave me a list of things to track.

This was the game changer in my training, suddenly I knew exactly what I had to be doing, for how long and could measure the exact effects on my fitness.

I’m sure you can see how this works, “what gets measured gets managed.”

Which is exactly what I do in our 5 Day Reboot. I run you through all the things you should be measuring after 40 (and how to improve them) to ensure you can keep on performing like you’re 20 years younger.

We look at what to track, how to track it and how to improve it so you can build fitness and stamina whilst burning fat and sending your general performance through the roof.

You can sign up here >>


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HIIT vs Cardio After 40 – Which Is Best For You?

HIIT vs Cardio After 40

There are tonnes of discussion online about HIIT vs Cardio after 40 and which you should be doing. Today I take a deeper dive.

Take 2 athletes. 

One of them trains every day for 4 to 5 hours. Training this much means most of the exercise they do is steady state, lower intensity training.

The other trains for much less time but does much higher intensity workouts when they do.

Both compete.

HIIT vs Cardio After 40

For the first few years the first athlete does REALLY well. They win loads of competitions and moves quickly up the pack. The second doesn’t do quite as well but still puts in solid performances.

But within a few years athlete #1 is starting to pick up a few injuries, they look older than they should, they’ve starting noticing gut problems.

As a result their performance starts to decline and their punishing training schedule starts to have an effect on their relationships. Their partner starts getting pissed and they don’t see as much of their kids as they’d like.

Athlete #2…

…continues to train in the same way and slowly their performance is improving. They’re enjoying their training and their sport and still have plenty of time left over for life. What’s more due to the reduced training load, their body is actually getting stronger, they are getting injured less and less and look and feel great.

By the time they’re 50 athlete #1 has had to give up, their knees gave out and they now can’t really run. Athlete #2 is still going strong and is now competing in the veterans section and loving it as much as ever.

But I thought exercise was good for us?

The problem with huge amounts of exercise is the wear and tear it puts on the body. Repetitive often fairly high impact activities (running I’m looking at you) place an incredible strain on predictable areas of the body. Over time this leads to joints simply breaking down under the stress.

The other issue with this type of exercise is it can cause the body to quite literally eat itself. 

Ever wondered why marathon runners are so skinny?

It’s because as you run for extended periods the body actually runs out of resources (glucose/ketones) to fuel itself. When this happens it assumes this is a survival situation (ie it’s being chased by a Tiger) and the fact you’re telling it to keep running means it’s serious, so it’d better find the fuel from somewhere.

So it does. It scavenges energy from anywhere it can find. To start with it mobilises fat stores, however after a while even they don’t prove sufficient, so it has to look else where.

It starts to break down muscle, connective tissue, it robs the gut lining, it steals energy and resources from your reproductive system. 

In short it steals energy from anywhere it can under the rationale that it will be able to rebuild these stores later. Once you’ve escaped from the Tiger.

It figures, quite rightly, if you don’t escape from the Tiger, you’ll never use your digestive system or reproductive system (gulp!) again. So for the moment they’re not it’s priority.

In short, it does what the Starship Enterprise would do.

Diverting all energy to phasers. It diverts energy and resources from these currently inessential systems (reproductive, digestive, emotional) to the systems it needs RIGHT NOW to get away from the Tiger (muscles, heart, lungs etc).

When repeated over and over again, without allowing the body time to rebuild these precious systems. These systems slowly become compromised. Leading to hormone imbalances, digestive issues, mood imbalances and other unpleasant conditions.

Now I know I’m picking on running here. But it’s not the act of running itself which is bad (hell running is one of my favourite activities). It’s the amount of time and the level of intensity we can maintain whilst running which is the problem. We could replace running with any other similarly stressful, low intensity activity and the result would be similar.

So what’s the answer?

Well I go much deeper into this and reveal ALL the secrets to maintaining a health, fit body into your old age so you can keep on doing the sports you love no matter what your age in my FREE book “Post 40 Secrets.” You can grab your FREE copy here >>

But to summarise, it depends on exactly what you’re trying to achieve but for many of us a great place to start would be regular HIIT sessions to maximise results and minimise time with occasional long, steady state sessions thrown in.

So for example 3 HIIT sessions a week and every fortnight a 3-4 hour hike in the mountains.

Will this get you to Olympian levels of fitness? No, but it will give you the fitness you need to do everything you want whilst building health rather than destroying it.


Running is an interesting one as many people argue when I mention this…

“but the human body is designed to run”

…yes and no.

If you look at the really top level runners, the Ethiopians for example. At first glance they would seem to be just genetic freaks. 

When you look a little closer you notice something very interesting. The major difference in the way the Ethiopians train isn’t the amount of the distances they do, they’re pretty similar to the rest of the world ( a little less in many cases) what is different is the intensity at which they train.

Like many athletes they utilise the 80/20 method of training.

  • They spend 20% of their time exercising at a high intensity. 
  • They spend the other 80% of their time exercising at a low level.

The major difference with the Ethiopians is the level this 80% is performed at. A much LOWER level than almost everyone else on the planet. A level which most Crossfit enthusiasts wouldn’t even consider exercise. In fact the major challenge people have when trying to replicate their training patterns is not pushing themselves too hard in this 80% phase. 

The human body excels at long distances. It’s our natural advantage. It’s what enabled us to hunt down big game back when we lived on the plains. But when you actually look at how humans naturally hunt, we walk (or at least slow trot) the animal down. For most of the time the hunters remain in that magic 80% zone the Ethiopians have so successfully identified.